For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, February 21
[Hard Training Day]
B. Squat Snatch: Build to Heavy Single
*no more than two misses permitted
C. AMRAP 15:00
-14/10 Calorie Row
-40 Double Unders
D. Side Plank: Accumulate 2:00 / side
Tuesday, February 22
[Hard Training Day]
B. Squat Clean & Jerk: Build to Heavy Single
C. 2 Sets: (rest 3:00 b/w)
AMRAP 5:00
-12 kHSPU
-9 Bar-Facing Burpees
-6 Deadlift 275/175
D1. Supine Hamstring Stretch (3 x 0:45 / side)
D2. Banded Triceps Stretch (3 x 0:45 / side)
E. 7:00 Supine Breathing @2040 Cadence
Wednesday, February 23
[Moderate Training Day]
4 Rounds @ Warm-Up Pace
-12 PVC Dislocates
-10 Up-Dog to Down-Dog
-8 Kang Squat; empty bar
-6 Ring Rows
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A. 6 Sets:
-5 TnG Power Snatch 50%
*rest 60s b/w
B. 6 Sets:
-5 TnG Hang Clean & Push Jerk 50%
*rest 60s b/w
C. [15:00 Clock] Deep Practice
Hanging Gymnastics Skill Refinement
Coach’s Notes: The goal of this time is to perfect your weakest hanging gymnastics movements that are in your repertoire (e.g. RMU, BMU, CTB, TTB).
Find a video of an athlete with a similar build and size as you and compare their technique against the video you take of yourself.
Review / compare between small sets of the movement. Do not perform more than 200% of rep max in any given movement.
D. Banded Shoulder Health Routine
Thursday, February 24
[Light Training Day]
EMOM 12
1) 45s AirBike – nasal, easy
2) 15s Handstand Hold on Wall + 15s Dead Hang
+
EMOM 12
1) 20s Single Arm DB Power Clean 50/35lb (10s L + 10s R)
2) 6 Box Jump, Step Down 24/20″
3) 20s Single Arm DB Push Press 50/35lb (10s L + 10s R)
4) 2-4 CTB + 2-4 TTB
+
EMOM 12
1) 45s AirBike – nasal, easy
2) 45s Saddle Pose
Friday, February 25
[Open Test Day]
Saturday, February 26
[Moderate Training Day]
A. EMOM 12
1) 30s Alt Box Step-Ups 24/20″
2) 30s Good Mornings; empty bar
3) x3: Snatch Balance + OHS; empty bar
B. Every 2:30 x 4 Sets:
-6 Bar-Facing Burpees
-1.1.1 Power Snatch @ 70%
C. AMRAP 6:00
-8 DB Thrusters 50/35lb per Hand
-8 Toes-to-Bar
D. Complete @ 85% Effort
3 Rounds
-2:30 Row
-2:30 Bike
E. 15:00 Self-Directed Mobility
Sunday, February 27
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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